CFLA Sand Fest 2012

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Friday’s Workout (CAP)
Complete as many reps as possible in 4 minutes at each station
30 seconds to rotate between stations

Station 1:
10 wall ball (20/14)
10 sit ups

Station 2:
10 push ups
10 arch rocks

Station 3:
5 pull ups
10 lateral box jumps (20”)

Station 4:
10 mountain climbers (2 ct)
10 DB hang power cleans (40/25)

Station 5:
10 kettlebell swings (24/16)
10 double-unders (or 30 singles)

… and coming Monday (CAP)
Complete as many rounds as possible in 15 minutes of:
5 front squats (135/95)
200m runI’m really excited about tomorrow… and I’m not just saying that because I have to. Tomorrow’s our “Sand Fest 2012” – and we’ve built a pretty awesome CrossFit course for you to test your athletic prowess. I was down there yesterday – it will test a lot of things – stamina, agility, strength, endurance, coordination, and well, just your friggen’ desire to keep on goin’. I love putting myself in new environments, locations, and/or situations that challenge me to do things that I’m not used to… just to see if I can do them – and if I can, just how well. I think it’s something that we, as humans in the 21st Century, have become more and more averse to – putting ourselves at risk, throwing caution to the wind, and just going for it. This is a great opportunity to do just this… so take that “fear stick” out of your butt grin, you know, that need you might have to know, in advance, exactly what to expect before you’ll agree to showing up – and come on down.

Join us any time between 9-11:30am… whether you’re signed up or not. Bring a hat, sunglasses, a towel, sunscreen, and your funnest, most positive attitude. I promise a great (and challenging) time!

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